Level 1

3 Rounds for time:

400 meter Run

21 Kettlebell Swings

12 Ring Rows

Level 2

3 Rounds for time:

400 meter Run

21 Kettlebell Swings, 44/26#

6/4 Pull Ups

Level 3

“Helen”

3 Rounds for time:

400 meter Run

21 Kettlebell Swings, 53/35#

12 Pull Ups

Level 4 Rx

“Helen”

3 Rounds for time:

400 meter Run

21 Kettlebell Swings, 53/35#

12 Pull Ups

*Sub 9:00

Motivation

Strength

3 Rep Max Push Press 

Strategy

How fast can you do three 400 meter runs in.  We have been doing a good amount of kettlebell swings recently so you may have a good idea of what you can do on those.  Try to pick a weight that will allow you to complete the 21 swings in 60 seconds.  The pull ups should also take no longer than a minute.  I would like to see everyone complete this workout in less than 12 minutes.  If you look at the level 4 qualifying time needs to be less than 9:00 minutes.  That is also a good benchmark of where you can strive to be regardless of the level.  We all have our weaknesses.  Maybe it is running or pull ups.  Whatever it is, let us do our best to improve in those areas.  

Get more Awesome: Work on double unders.  3 minutes